Latest news with #IndikaEdirisinghe
Business Insider
04-07-2025
- Health
- Business Insider
Just 1 cup of black beans curbs inflammation in your body. Here are 4 science-backed recipes to boost your health.
Beans, beans, the magical fruit. The more you eat, the more you … can cut down on dangerous, chronic low-grade inflammation. Researchers at Illinois Institute of Technology recently discovered just how much black beans can help lower inflammation in a remarkable trial. They gave roughly two dozen people with prediabetes a three-month supply of canned beans. The directions were simple: incorporate one cup of black beans into your diet, every single day for 12 weeks. (In a control group, participants ate white rice instead). Some people mixed their beans into soups, others topped their salads with black beans. Each person in the bean-eating group just had to ensure they were eating a cup per day. It's something that people living in the longevity Blue Zones around the world already do automatically, through force of habit. With this study, there's fresh evidence that their technique can help anybody who is at risk of developing chronic diseases improve their health and longevity. Black beans owe their dark, deep hue to plant chemicals that may also help fend off inflammation In this small study, eating black beans had a big impact on people's levels of a protein called interleukin-6 (IL-6) which is a key marker of inflammation. During the course of the study, black bean eaters reduced their average IL-6 levels from 2.57 picograms per milliliter to 1.88, a significant decrease. Lead researcher Indika Edirisinghe, a professor of food science and nutrition at IIT, says he suspects a big part of the reason why black beans are so great at lowering chronic, low-grade inflammation has to do with the chemicals that give them their rich, deep black coloring. "They have something called polyphenolic compounds," Edirisinghe told Business Insider. "The polyphenolic compounds are bioactive, and they have antioxidant and anti-inflammatory activity." Just in case participants were stumped on how to start incorporating more black beans into each day, they were given a lifeline: Edirisinghe and his team offered participants several mouthwatering bean recipes, including one for black bean brownies, a chicken and black bean chili, a bean "caviar" snack dip, and a colorful bean salad in a jar. "There's no rocket science," Edirisinghe said. "It's very simple, and there's a great opportunity here to become healthy." Here are 4 of the easy — and tasty — black bean recipes patients used during the study Taco salad in a jar Ingredients: 1 15-oz. can of black beans, rinsed and warmed up 1 lb. ground turkey 2 cups of frozen corn, thawed and warmed up 1 head of romaine, chopped 1 cup of shredded pepperjack cheese 1 cup of diced tomatoes 1 tbsp. taco seasoning 2 tbsp. extra virgin olive oil Salt Directions: In a large skillet, heat the olive oil over medium-high heat Add the turkey and season with taco seasoning and salt Cook the turkey, breaking it up with a spoon or spatula, until it is golden and cooked through, about eight to 10 minutes. Then set it aside for five minutes to let it cool. Using six mason jars, layer the turkey, then black beans, corn, romaine, cheese, and tomatoes Refrigerate until ready to eat. (Makes a great lunch!) Black bean brownies 1 15-oz. can of black beans, drained and rinsed 1/2 cup of oats 1/2 tsp. baking powder 2 tbsp. cacao powder 1/4 tsp. salt 1/2 cup maple syrup 1/4 cup coconut oil 2 tsp. vanilla extract 1/3 cup chocolate chips, plus extra for topping Directions: Preheat your oven to 350F Combine all the ingredients except the chocolate chips in a food processor, and blend until very smooth. (If you don't have a food processor, a blender can work, but the consistency won't be as smooth.) Stir in the chips Pour into a well greased 8x8 pan Sprinkle extra chips on top, if you like Cook brownies for 15 to 18 minutes Let cool for at least 10 minutes before cutting If they still look somewhat undercooked, put them in the fridge for an hour to firm up Chicken, quinoa, and black bean chili verde Ingredients: 1 15-oz. can of black beans, rinsed 1 rotisserie chicken, shredded 6 cups of chicken broth 1 cup of quinoa 1 16-oz. jar of salsa verde 3 cloves of garlic, minced 1 large onion, diced 1 tbsp. of canola oil 1 tbsp. of ground cumin Salt Sour cream and cilantro, for serving Directions: In a large pot over medium heat, heat up the oil Cook the onion and garlic until tender, about six minutes Add the cumin, and season with salt Add the beans, chicken, and salsa verde and stir until combined Add 5 cups of the chicken broth and quinoa and bring to a boil Reduce the heat and let it simmer until the quinoa is tender, about 20 minutes If the quinoa absorbs most of the liquid, add the extra cup of chicken broth Serve with sour cream and cilantro Cowboy caviar Ingredients: 1 cup of black beans 1 cup of corn 1 cup of cherry tomatoes, quartered 1 small red onion, finely chopped 2 orange bell peppers, chopped 1 avocado, chopped 1 tsp. salt 1/2 tsp. cumin 1/3 cup of lime juice 1/3 cups of extra virgin olive oil 3 tbsp. of chopped fresh cilantro 1 tbsp. of hot sauce Tortilla chips for serving Directions: In a small bowl, combine the olive oil, lime juice, cilantro, hot sauce, cumin, and salt In a large bowl, combing the remaining ingredients, except the chips Pour the dressing from the small bowl into the large bowl and toss until well combined Serve it up with the chips
Yahoo
14-06-2025
- Health
- Yahoo
Eat your beans — 1 cup a day cuts inflammation and bad cholesterol, scientists say
Beans of all kinds are nutritional powerhouses of fiber, protein, and antioxidant polyphenols. A new study found specific types of beans like chickpeas helped participants lower cholesterol levels. Eating a cup of beans per day could help lower inflammation, and they're cheap and easy to cook with. A daily dose of beans can cut cholesterol, lower inflammation, and may help fend off chronic illnesses like heart disease, new research suggests. A group of researchers from the Illinois Institute of Technology looked at 72 adults with prediabetes for three months, long enough to see changes in health metrics like blood sugar control. The participants were divided into three groups. One group was instructed to add a cup of black beans per day to their normal routine. Another group added a daily cup of chick peas. The third, the control group, ate white rice instead of beans. By the end of the 12-week study, participants who ate chickpeas reduced their cholesterol levels around 10%, from high — an average of 200.4 milligrams per deciliter (mg/dL) — to normal — 185.8 mg/dL. Participants who ate black beans saw a significant drop in their inflammation levels. The study, presented at the American Society for Nutrition's annual conference June 3, focused on people with prediabetes — a condition that affects more than a third of Americans. Many don't get diagnosed until it becomes advanced and is harder to manage. Diet strategies like adding beans could be a way to intervene before people develop diabetes or other health issues, Indika Edirisinghe, principal investigator in the study and professor Illinois Institute of Technology, told Business Insider. "The small change is helpful. Just 10% is like saving your life, saving your money. This is not rocket science." Beans are rich in fiber, a type of carbohydrate that helps support healthy digestion and metabolism. It also feeds beneficial bacteria in our gut known as the microbiome, which are linked to everything from good mental health to healthy aging. Beans also offer a range of polyphenols, plant-based compounds that help reduce inflammation and oxidative stress which contribute to disease. While a wealth of previous research has linked eating beans to longevity and heart health, many past studies weren't rigorous enough to show beans cause the benefits. This study used direct measurements of change like blood tests. They also uniquely assessed the health effects of different types of beans separately, instead of looking at legumes more generally. Having one group eat chickpeas and another eat black beans allowed researchers to look for potential benefits of different nutrients, Morganne Smith, a doctoral candidate at Illinois Institute of Technology who presented the study at the conference, told Business Insider. Don't be intimidated about adding beans to your daily diet. There are lots of ways to get creative without much time, prep work, or expensive ingredients. Smith said she's already a bean enthusiast, but her family has been enjoying them even more often recently with simple bean recipes. "I try to look for easy ways. Nothing too fancy," she said. To get started: Mix up a bean salad with chopped onions, tomatoes, cucumbers, and any leftover veggies you have on hand. Blend beans into a soup to create a thicker texture and add nutrients. Snack on hummus or other bean-based dips. Opt for chickpea pasta instead of wheat-based paste for more protein and fiber. Try beans for breakfast! Edirisinghe starts the day with chickpeas sauteed in coconut, olive oil, lemon juice, and a dash of salt and pepper. You can also experiment with different seasonings to create more variety in your bean regimen. Turmeric, for instance, can add earthiness and bright color, as well as a boost of anti-inflammatory benefits. Beans are also a healthy eating staple because they're both affordable and easy to find, said Smith. "On top of the health benefits, I'm excited about the idea that people will think 'That's really easy to just continue incorporating in my diet realistically,'" she said. Read the original article on Business Insider
Business Insider
14-06-2025
- Health
- Business Insider
Eat your beans — 1 cup a day cuts inflammation and bad cholesterol, scientists say
A daily dose of beans can cut cholesterol, lower inflammation, and may help fend off chronic illnesses like heart disease, new research suggests. A group of researchers from the Illinois Institute of Technology looked at 72 adults with prediabetes for three months, long enough to see changes in health metrics like blood sugar control. The participants were divided into three groups. One group was instructed to add a cup of black beans per day to their normal routine. Another group added a daily cup of chick peas. The third, the control group, ate white rice instead of beans. By the end of the 12-week study, participants who ate chickpeas reduced their cholesterol levels around 10%, from high — an average of 200.4 milligrams per deciliter (mg/dL) — to normal — 185.8 mg/dL. Participants who ate black beans saw a significant drop in their inflammation levels. The study, presented at the American Society for Nutrition's annual conference June 3, focused on people with prediabetes — a condition that affects more than a third of Americans. Many don't get diagnosed until it becomes advanced and is harder to manage. Diet strategies like adding beans could be a way to intervene before people develop diabetes or other health issues, Indika Edirisinghe, principal investigator in the study and professor Illinois Institute of Technology, told Business Insider. "The small change is helpful. Just 10% is like saving your life, saving your money. This is not rocket science." Beans are a superfood for metabolism and longevity Beans are rich in fiber, a type of carbohydrate that helps support healthy digestion and metabolism. It also feeds beneficial bacteria in our gut known as the microbiome, which are linked to everything from good mental health to healthy aging. Beans also offer a range of polyphenols, plant-based compounds that help reduce inflammation and oxidative stress which contribute to disease. While a wealth of previous research has linked eating beans to longevity and heart health, many past studies weren't rigorous enough to show beans cause the benefits. This study used direct measurements of change like blood tests. They also uniquely assessed the health effects of different types of beans separately, instead of looking at legumes more generally. Having one group eat chickpeas and another eat black beans allowed researchers to look for potential benefits of different nutrients, Morganne Smith, a doctoral candidate at Illinois Institute of Technology who presented the study at the conference, told Business Insider. 5 tasty ways to add beans to your diet Don't be intimidated about adding beans to your daily diet. There are lots of ways to get creative without much time, prep work, or expensive ingredients. Smith said she's already a bean enthusiast, but her family has been enjoying them even more often recently with simple bean recipes. "I try to look for easy ways. Nothing too fancy," she said. To get started: Mix up a bean salad with chopped onions, tomatoes, cucumbers, and any leftover veggies you have on hand. Blend beans into a soup to create a thicker texture and add nutrients. Snack on hummus or other bean-based dips. Opt for chickpea pasta instead of wheat-based paste for more protein and fiber. Try beans for breakfast! Edirisinghe starts the day with chickpeas sauteed in coconut, olive oil, lemon juice, and a dash of salt and pepper. You can also experiment with different seasonings to create more variety in your bean regimen. Turmeric, for instance, can add earthiness and bright color, as well as a boost of anti-inflammatory benefits. Beans are also a healthy eating staple because they're both affordable and easy to find, said Smith. "On top of the health benefits, I'm excited about the idea that people will think 'That's really easy to just continue incorporating in my diet realistically,'" she said.
Daily Mirror
10-06-2025
- Health
- Daily Mirror
Common tinned food linked to lower inflammation and cholesterol
Having high cholesterol puts you at greater risk of heart attacks and strokes. Eating more of a tinned food could help lower cholesterol levels and reduce inflammation in the body. A new study found that people who ate chickpeas every day saw a number of impressive health benefits in just weeks. Eating black beans was also shown to reduce inflammation, with just a cup-sized serving consumed daily shown to be enough. As part of the research, which has been published in Current Developments in Nutrition, a team from Illinois Tech in the US enrolled 72 participants with prediabetes. Prediabetes occurs when someone has blood sugar levels above the normal range, but not high enough to be diagnosed as having diabetes. This affects more than five million people in the UK. During the trial, the participants ate either a cup of chickpeas, black beans or white rice every day for 12 weeks. By the end of the trial, the cholesterol levels of people on the chickpea diet dropped from about 200 to 186 milligrams per deciliter - moving them from unhealthy to normal levels. Those in both the chickpea group and the black bean group also showed reduced signs of inflammation in the blood. Study author and nutritionist Indika Edirisinghe commented: 'Just adding one cup of beans a day can make some big differences.' However, it has been noted that due to the limited size and length of the study, more research into the impact of chickpeas on cholesterol is needed. The study authors wrote: 'Consumption of either chickpeas or black beans improved markers of inflammation in people with pre-diabetes. 'Chickpeas also modulates cholesterol, mostly favouring total cholesterol and low-density lipoprotein cholesterol ['bad' cholesterol] reduction. These results may be useful for providing dietary guidance to address individual needs. Duration of intake should be considered when interpreting results.' Researchers also pointed out that chickpeas are an accessible and affordable dietary option. Morganne Smith, also a nutritionist at Illinois Tech, added: 'They're very common, they're affordable and they're accessible.' What makes chickpeas so healthy? Chickpeas are rich in soluble fibre, which has been shown to lower cholesterol levels. In reference to this study Maddie Gallivan, a registered dietitian who was not involved in the recent study, told Medical News Today: 'The soluble fibre in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream.' This is because soluble fibre binds to cholesterol in the gut, carrying it through the intestines and out of the body in faeces. It can also help you feel fuller for longer. Maddie continued: 'Beans and chickpeas are excellent examples of plant-based protein sources that are also packed with fibre. They also help you keep fuller for longer.' Chickpeas are also great for gut health. 'When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome', she said. 'A variety of fibres from whole plant foods - like vegetables, fruits, wholegrains, pulses, legumes, nuts, and seeds - will feed the beneficial bacteria in your gut, encouraging them to flourish and support overall health.' At the time of reporting, you could buy a tin of chickpeas from Tesco for 49p. To lower your cholesterol levels, the NHS recommends: Eating a healthy, balanced diet Reducing your intake of saturated fats Exercising for at least 150 minutes a week Quitting smoking Reducing your alcohol intake. If you are concerned about your cholesterol levels, you should speak to your doctor.
Yahoo
23-03-2025
- Health
- Yahoo
Eating mangos linked to preventing diabetes risk: Study
(NewsNation) — A recent study showed that eating one sweet fruit could reduce the risk of type 2 diabetes. The study, funded by the National Mango Board, was conducted by researchers at the Illinois Institute of Technology and published in Nutrients this month. Eating two cups of mangos per day resulted in significant decreases in insulin sensitivity and insulin concentrations after four weeks. Type 2 Diabetes affects approximately 1 in 10 Americans per the CDC and involves insulin resistance; meaning the body cannot utilize insulin correctly, leaving sugar to build up in the blood. Researchers analyzed how eating fresh mangoes, and the same caloric amount of Italian ice affected insulin sensitivity and inflammation in overweight and obese adults experiencing low-end chronic inflammation. Is 'microdosing' Ozempic becoming a trend? Forty-eight adults aged 20-60 were involved in the study. 'Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk,' Indika Edirisinghe, PhD, Professor of Food Science and Nutrition said in a release. These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control,' she added. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
